Vitamini C kandi banayita acide ascorbique. Nubwo iyi vitamini atari vitamini ibikwa mu mubiri ariko ni imwe muri vitamini z’ingenzi mu mubiri wacu. Gusa kubera ko ari vitamini itabikwa, bigusaba buri gihe gufata rimwe cyangwa menshi mu mafunguro ibonekamo. Mu gihe benshi iyo havuzwe viamini C duhita twumva amacunga n’indimu nk’ibiri ku isonga, ariko burya ubushakashatsi bwagaragaje yuko hari andi mafunguro akungahaye kuri iyi vitamini kurenza amacunga n’indimu nk’uko muri iyi nkuru tugiye kubivuga.
Ubusanzwe umubiri ukenera 65mg kugera kuri 90mg za vitamini C buri munsi, gusa niyo zaba nyinshi kugera kuri 2000mg nta cyo bitwaye, nubwo kuzirenza bishobora kubangamira imwe mu mikorere y’umubiri.
1. Urusenda rwa kamurari
Muri 100g zarwo, usangamo 108mg za vitamini C, biraboneka ko byamaze kurenga 100% bya vitamini C ikenewe ku munsi. Gusa nanone ntiwarya ziriya garama zose z’urusenda, ariko kurwongera ku byo kurya ni byiza dore ko ubushakashatsi bwanagaragaje ko capsaicin ibonekamo ari na yo ituma rwokera, ari nziza mu gufasha abarwaye rubagimpande n’izindi ndwara zo mu ngingo.
2. Poivron itukura
Ufashe 100g zayo usangamo vitamini C ikubye 3 iboneka mu macunga, dore ko dusangamo 190mg, bigera kuri 300% z’ikenewe ku munsi. Uretse ibyo ni na nziza ku maso, kuko habonekamo vitamini A.
3. Poivron y’icyatsi
Nubwo ushobora kwibeshya ko poivron itukura ari iy’icyatsi yeze, ariko siko biri. Muri 100g zayo habonekamo 120mg za vitamini C, hafi ubwo 200% z’ikenewe ku munsi. Hanabonekamo fibre zihagije zikaba nziza mu igogorwa
4. Kale
Aya twakita amashu y’ibibabi, ni imboga na zo zikungahaye kuri iyi vitamini, gusa zikanakungahara kuri vitamini A na K. dusangamo vitamini C ingana na 80.4mg. Hanabonekamo kandi imyunyungugu, n’ibinure
5. Broccoli
Aya na yo ni amashu, aho muri 100g zayo dusangamo 132mg za vitamini C, bikaba biri muri 200% y’ikenewe ku munsi. Ubushakashatsi bugaragaza ko aya mashu anarwanya akanarinda kanseri zinyuranye.
6. Ipapayi
Uretse kuba ipapayi ifasha mu kwituma neza, inatuma uruhu rusa neza kandi inafungura mu mazuru ikanakomeza amagufa. Habonekamo 88.3mg za vitamini C, muri 100g zayo.
7. Inkeri
Muri 100g zazo dusangamo hafi 85mg za vitamini C, ni ukuvuga 100% by’izikenewe ku munsi. Uretse izo tunasangamo vitamini B9 nziza cyane ku mugore utwite ndetse zinazwiho gutuma amenyo acya.
8. Amashu ya chou-fleur
Wayatogosa, wayakaranga, wayarya kuri salade, aya mashu ni meza kuko agace gato kayo kaguha 128mg za vitamini C bingana na 200% z’ikenewe ku munsi. Tunasangamo kandi fibre zifasha mu igogorwa ndetse na poroteyine.
9. Brussels sprout
Utu dushu tuba ari duto ugereranyije n’amashu asanzwe tumenyereye tubonekamo ibirwanya kanseri. Habonekamo kandi 75mg za vitamini C muri 100g zayo. Gusa usanga afitemo kurura bucye, niyo mamvu mu gihe utakihanganira uko kurura bigusaba kuyanyuza mu mavuta, bwa burure buvamo
10. Inanasi
Uretse kuba muri 100g zayo dusangamo 79mg za vitamini C, mu nanasi hanabonekamo bromelain ikaba ifasha mu igogorwa ikarinda gutumba umaze kurya. Inanasi ni na nziza kuyirya nyuma y’akazi k’imvune cyangwa siporo inaniza cyane kuko wumva uruhutse
11. Kiwi
Uru rubuto nubwo rutera mu bihugu byacu ariko ruri mu mbuto zibonekamo vitamini C dore ko rumwe gusa ruringaniye rubonekamo hafi 70mg za vitamini C, bivuze ko uriye rumwe gusa ku munsi uba winjije ikenewe ku munsi. Hanabonekamo kandi potasiyumu nziza mu gutera akabariro n’umuringa.
12. Imyembe
Umwembe umwe mwiza uwusangamo 123mg ni hafi 200% za vitamini C ukeneye ku munsi. Tunasangamo kandi vitamini A ifasha amaso kureba neza ikanarinda uruhu.
Aha si ho gusa iyi vitamini iboneka, ahubwo ni aho iboneka ku bwinshi. Twongere twibutse ko ibaye nyinshi umubiri usohora itakoreshejwe, bigasaba kuzongera kwinjiza indi. Niyo mpamvu aho kurya imbuto nyinshi rimwe mu cyumweru wajya ufata nkeya buri munsi, ni byo byiza.
Urakoze cyane bwana jassu
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